I believe it's called jogging or yogging; it might be a soft "J".
April 12, 2010 11:52 AM   Subscribe

Recently, I began running regularly for the first time in many, many years. But it seems like I only have two modes: running and walking with no levels in between. How can I train to keep a more consistent pace so that I can achieve a quicker mile and get a better workout?

Sample Run Data from 04/11/10 from Nike+

Over the past three weeks or so of going out four or five times a week, I've been able to get back into the swing of a regular workout routine, setting a goal of running 4 mi. at a 1% incline per workout session. Times and data is collected using Nike+ so that I have something to compare each day, gauge progress, and well, data-wankery is always good.

1st Run: 15'28", 4.31 mi.

04/03/10: 12'47", 3.57 mi.
04/05/10: 11'52", 4.13 mi.
04/06/10: 11'47", 4.14 mi.
04/07/10: 11'30", 4.09 mi.
04/08/10: 11'41", 4.05 mi.
04/10/10: 11'15", 3.91 mi.
04/11/10: 11'01", 4.09 mi.

So, I've seen a consistent improvement week over week, but it each run is still punctuated with about 40% running quickly and 60% of what I'd call a brisk walking pace. The graph bears that out and (the thin line graph behind the trend line in the linked image). How can I fix this?

What I'm looking for are opinions from both new and experienced runners to see what's the best way to get better and more consistent in my runs and which ways I can maximize the usefulness of each workout. Each run is at the gym, so if there are other exercises or machines I should be doing before or after, I'd like to know. I do realize that this will take time, but I just don't want to waste effort focusing on the wrong things when what I'm really aiming for is getting healthier and generally more fit. I'm using mile time as an indicator just because it's easy.

Does distance matter, at least at this point? Should one eat before or after a run? Morning or night (although evenings work best with my schedule and I assume doing it at all is most important)? Alternating days or just as often as possible? Any and all help is much appreciated!


Note: I read through seven pages of search results for the 'running' tag and didn't find a post that fit the crux of this question, but if there are any threads I should take a look at, please link to them!


Quick background: began a 'get healthier' thing nine months ago, lost 85 pounds -- down to 175 from 260, most of that was attributed to eating healthier and being less sedentary, but the loss has plateaued and now I'm focusing on achieving the last 20% of the results with 80% of the work ahead of myself. 5'9", 21 years old.
posted by cgomez to Health & Fitness (14 answers total) 6 users marked this as a favorite
 
I think you're doing great! Is the total amount of time you're able to run in one spurt increasing? That's what I would aim for, if your goal is to eliminate the walking periods and end up with a steady run for the whole four miles. When I first started running, I did the Couch to 5k program, and the regimented, steadily increasing interval times were really helpful to me.
posted by something something at 11:57 AM on April 12, 2010


Seconding Couch to 5k! One of the things it does well is ramps you up slowly so you don't injure yourself. The first few weeks feel waaaay too slow, but I think it really is worth it for the steady improvement.
posted by restless_nomad at 11:59 AM on April 12, 2010


A lot of people love interval training in order to gain distance, but I always found it difficult to do so. Slowing down your running pace is just a matter of slowing down...the only difference between walking and running is whether or not one foot is always on the ground (walking) or there's a period of time with both feet off the ground (running).

I've found I pick up too fast a pace when I transition between walking and running, so I cut out the walking part. Start at a very slow run. No, slower. As slow as you can without actually going into a walk, and keep at that for as long as you can. Then walk as a cool-down and then STOP.

What this does, for me, is move me from a mindset where I'm training towards the next break into a place where I get used to the discomfort of longer runs. If you want to continue cardio at that point, by all means, continue to walk for however long you want to, but don't go back into a run after you've run yourself out.

I've trained myself up to half-marathons using this methodology. Some folks love intervals, and I know they work, but I think some people will always run too fast if they know the end is nearer than when they're done.
posted by xingcat at 12:27 PM on April 12, 2010


FWIW, I've been running on and off for about 18 months now on a treadmill. And although I'm not an expert by any means and I may very well be Doing It Wrong(TM), I find it extremely difficult to walk/run/jog at speeds in between 3.5 and 5 miles per hour. I can brisk-walk at 3.5mph, and jog comfortably at 5mph, I find 4mph and 4.5mph settings on the treadmill extremely awkward - like I have to constantly switch between trying to walk too fast or run too slow, and I just can't find a good pace. I've just learned to avoid that "blind spot" in my speed progression and just skip to 5mph+.

I'm not sure I understand your time data... at first glance, I thought your run on April 11th was 4.09 miles in 11 minutes, 1 second. But that would mean you were running at an average of more than 22mph, and that can't be right. Especially if 60% of it was a "brisk walking pace".
posted by Vorteks at 12:33 PM on April 12, 2010


The one thing I would strongly consider doing is varying the distances you run throughout the week. For example, if you have four days a week you can dedicate to running try doing two shorter days, one medium day and one long day. The best method for doing this is short, medium, short and then the long day last.

Keep the couch to 5k in mind as others have mentioned.

No matter what you do, try and keep your training at a sustainable level rather than going crazy and either getting burnt out or seriously injuring yourself.

If you have any other questions send me a message, I love to talk running.
posted by highfidelity at 12:40 PM on April 12, 2010 [1 favorite]


I find that my heart rate monitor has done wonders for my pacing. I always tended to go out way too fast. Doing things like Couch to 5K, I'd run a couple-minutes-per-mile faster the first few legs and by the end I was dying. Running with a heart rate monitor that beeps when I exceed a certain percentage of max heart rate, though, reminds me to slow down a bit.
posted by synecdoche at 12:45 PM on April 12, 2010


Addendum to my previous post:

Ah! I get it now. You were doing an 11-minute mile, not an 11-minute run. It helps to actually click on the linked graphic in your post. :-)
posted by Vorteks at 12:47 PM on April 12, 2010


I'm a running newb, but what I've been reading about lately is cadence/turnover. My steps are too long and slow, and it wears me out. Taking more, shorter steps gives everything a different feel. Jogging is pretty much the same: short, quick steps. Supposedly the best runners run with their right foot hitting the ground 85-95 times per minute, regardless of pace/distance/etc! It's easy to count your cadence and see how it compares.
posted by anaelith at 12:59 PM on April 12, 2010 [2 favorites]


A HRM would be a good way to monitor your pace (and will encourage you to go slower when tired/hungry, etc. and faster when you feel great) and is probably optimal for fitness training. More low tech and holistically, you can pay attention to how many steps you're taking for each in-breath and out-breath or listen to music with different tempos. You really just want to find a comfortable rhythm for a given pace and stick to it, if you don't want to take walking breaks so often.
posted by callmejay at 1:14 PM on April 12, 2010


A few things that helped me:
-Run with a partner. If you can find someone else in about the same shape as you, you keep each other motivated.

-Run slower. Counterintuitive, but it helps boost your stamina and increases aerobic capacity. People training for IronMan runs do 11+ minute miles, just for this reason. At some point it actually HURTS to run slow! I normally run around a 9 minute mile, but run closer to 10 when I am out with my wife. It isn't easy at all!

-Sign up for something. A 5k, a 10k, etc. Having some sort of timed race on the horizon is a great motivator. I also find that I always seem to run better in a competition than I do on my own. It's easier to keep pace when you have a lot of other people to follow (and a lot more fun to try and set goals for yourself - "pass this guy before the next mile" or "finish without walking no matter how slow I have to go to do it").

If you do sign up for a race, find and follow a training schedule as suggested above. Couch to 5k gets a lot of endorsements from happy runners. My wife and I did a fairly aggressive half marathon training schedule a few years back and are now on a less aggressive one for an upcoming half (with plans to hit the aggressive one again for a half in the fall). Having done both, I think the easier schedule is probably better for someone trying to get started. The aggressive schedule worked for us because we had been running longer distances before starting the training.

(Finally, if you haven't seen the site before, Runner+ is way cooler than the Nike+ site - and it will happily import your Nike+ data! Or allow you to enter other data, like Garmin GPS data or hand-enter times/distances from treadmills, track shoe mileage and tell you when to replace them, link in photos, etc.)
posted by caution live frogs at 2:15 PM on April 12, 2010


C25K.

I'm doing C25k and have been wondering the same thing but the entire program is designed for just that - taking you from no speed to running a 5k in about 30 minutes. I hadn't run in about a year and a half and am about 30 lbs overweight but the last 2 weeks following the c25k routine has been excellent. That with eating better I'm seeing results in my appearance and the running program.

Also I really like the C25k iphone app - great $2 spent!
posted by doorsfan at 2:54 PM on April 12, 2010


Nthing Couch to 5k. (I'm now attempting Couch to 10k as a goal to keep me motivated.) I like the structured interval nature of the program much better than programs I read in magazines that suggest x sprints of y duration within z minutes. The program advises days in between workouts, and I've found this to be helpful. I usually still workout on non-running days, but I opt for spin class or the elliptical.
posted by Terriniski at 3:14 PM on April 12, 2010


I also have this problem. Do you run with your mp3 player? I find that I keep at a much steady, slower pace if I sing along or mouth the words to songs. I've read you're supposed to run slow enough to still be able to have a conversation.
posted by canadia at 6:36 PM on April 12, 2010


Someone explained this to me as a way to keep from injuring my knees, but it would also work in your situation. Picture one leg running. It pushes off and 'jumps' the whole body forward. Then it is brought forward and extends so that it can land on the heel.
A great way to slow yourself down is to drastically reduce the jump motion. (the springy push-off) Focus primarily on bringing each leg forward, and do a lot less jumping. You'll slow down, and it will be way easier on your body.
posted by chickencoop at 8:38 PM on April 12, 2010


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